Storecupboard stew

Name: Storecupboard stew
Prep time: 15 min
Total time: 15 min
Cuisine: European, Italian, Mediterranean
Ingredients: 1 tbsp extra- virgin olive oil, plus a drizzle to serve; 1 onion, finely chopped; 2 garlic cloves, finely chopped; 1⁄4 tsp chilli flakes, plus extra to serve (optional); 1 x 400g tin tomato soup - check if your soup if gluten free if required; 1 x 400g tin white beans of your choice, rinsed and drained; a splash of red wine or sherry vinegar; 20g Italian hard cheese; 1 heaped tbsp capers, rinsed

3 steps

Prep:15min

This clever storecupboard stew uses a tin of tomato soup, and is only 334 calories per serving

Updated at: Wed, 16 Aug 2023 21:04:39 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories444.3 kcal (22%)

Total Fat11.3 g (16%)

Carbs70 g (27%)

Sugars19 g (21%)

Protein19.6 g (39%)

Sodium1383.8 mg (69%)

Fiber11.6 g (41%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 Tbspextra-virgin olive oil

plus a drizzle to serve

¼ tspchilli flakes

plus extra to serve, optional

1 x 400gtin tomato soup

check if your soup if gluten free if required

1 x 400gtin white beans

of your choice, rinsed and drained

red wine vinegar

or sherry

20gitalian hard cheese

1 heaped tbspcapers

rinsed

Instructions

Step 1

Heat the oil in a saucepan. Add the onion with a pinch of salt and fry on a medium heat until softened and golden brown. Stir in the garlic and chilli flakes, cook for 1 minute, then tip in the tomato soup and beans.

Step 2

Heat gently and season with salt, black pepper and a small splash of vinegar to taste. Depending on how thick you want the stew to be, add a little water if you want it more soupy.

Step 3

Once piping hot, divide between 2 bowls. Grate over the cheese and top with the capers, a few extra chilli flakes if you wish, black pepper and a drizzle of oil. Serve with crusty bread, if you like.

View on sainsburysmagazine.co.uk

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